Experts Affirm That the Rewards of Meditation Justify the Initial Challenges

Published April 16, 2026

The first time Marcelle Hutchins attempted meditation, she selected a guided session, loosened her shoulders, and tried to close her eyes. She managed to stay focused for only two minutes.

“I had a deadline looming and thought, ‘I don’t know if I can sit still this long,’” recalled Hutchins, who was then employed as a radio journalist.

Encouraged by her father, who has practiced meditation for many years, she gave it another shot and successfully completed a 10-minute guided video on her third try. “I distinctly remember feeling a wave of joy and relaxation,” she shared. “I used to be the type who said, ‘Meditation isn’t for me.’”

Since then, Hutchins has become a certified meditation instructor, illustrating that even busy and restless individuals who struggle initially should persevere. Research indicates that maintaining a daily meditation routine can alleviate anxiety, boost overall health, and enhance social relationships, among various other advantages.

The challenge is overcoming that first hurdle.

Specialists say it becomes easier when you discard common myths. For example, many people give up after one attempt because they believe they are meditating incorrectly or that they must completely silence their thoughts.

That’s a misconception, according to Tara Brach, who holds a doctorate in psychology and has trained over 7,000 meditation teachers.

“It’s not about halting thoughts. The mind produces thoughts as naturally as the body produces enzymes,” she explained. “The goal is to rise above the thoughts and observe them.”

Brach emphasized that there is no single correct way to meditate.

The essential part is to relax and concentrate on something present. This might mean feeling your breath move through your nostrils, listening to a guided meditation, mentally scanning your body from head to toe, repeating a compassionate phrase to yourself, or trying many other methods.

You can sit on the floor, in a chair, or on a cushion. If you’re uncomfortable sitting, lying down is an option. Closing your eyes is not mandatory, but it’s recommended to try.

There is no fixed duration to start with, but it’s important to set a realistic goal.

“You can tailor it to fit who you are,” said Brach, author of several books including “Radical Acceptance: Embracing Your Life With the Heart of a Buddha.”

“Begin with the longest time you can comfortably manage without feeling like you want to quit,” she advised.

Starting with just a few minutes is perfectly acceptable, said John Mitchell, an associate professor in psychiatry and behavioral sciences at Duke University who incorporates meditation into treatment for patients with ADHD. The objective is to integrate meditation into your routine and prioritize the quality of the practice over the length of time.

“Then the question becomes, what can we do to foster success so we build momentum and avoid feeling like a failure right from the start?” he asked.

When distractions inevitably arise — as they do for everyone — acknowledge the thought or urge to move, recognize it, and gently redirect your focus back to the present.

Rather than judging yourself, spend a moment exploring the nature of your restlessness, Brach suggested. Ask yourself, “What does it truly feel like when I want to jump out of my skin?”

Then take a deep, slow breath and remain seated for one more minute. If you still feel the urge to move, then do so mindfully. Stand up, stretch gently, breathe deeply, and sit down again. You might be surprised at how your sense of restlessness shifts over time, she said. “It will transform.”

If restlessness intensifies to discomfort, consider taking a slow, meditative walk, Mitchell recommended. Stay attentive yet calm, focusing on the sounds, sights, and smells around you, or perhaps on the sensation of wind and sunlight on your face.

“You’re not confined,” he said. “You don’t have to be silent and still the entire time.”

After completing your first session, you will almost certainly feel more relaxed, regardless of its duration. However, to experience the full benefits, similar to physical exercise, research shows that consistent practice is necessary.

For those struggling to begin, this may seem intimidating, but Brach encouraged experimenting with different techniques to discover what suits you best.

“It takes some trial and error to find the meditation style that aligns with your body, mind, and personality,” she noted.

Fortunately, there is a vast array of free meditation resources available online.

“No one reading this needs to purchase anything,” she assured.